10-minute beginner workout

May 1, 2016

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Short duration workouts, when done correctly, are both effective and efficient. To maximize the benefits of a short duration workout, it’s important to move frequently and quickly while maintaining proper technique. Doing so challenges the cardiovascular system, improves awareness, and increases the rate of metabolism. It’s also important to consider the work-to-rest ratio. In this workout, the ratio is 1:1. In other words, for every 30 seconds of activity there is at least 30 seconds of rest. An additional 60 seconds of rest separates each round of four exercises. This 10-minute workout is perfect whether you’re short on time in the morning, need a quick study break, or simply feel too busy.

Jumping jacks – 30 seconds

Stand with feet together and arms at your sides. Hop your feet apart and simultaneously swing your arms overhead. Hop your feet back together and swing your arms back to your sides. These will act as a warm-up by raising your heart rate and preparing the body for activity. Remember, complete as many repetitions as possible with proper technique in the allotted time.

Rest – 30 seconds

Knee-touch crunches – 30 seconds

Lie on your back with knees bent and feet flat on the ground. With arms extended, your hands should be about 6 inches away from your knees. Lift your shoulders off the ground by flexing your abdominal muscles to touch the top of your knees with your hands.

Rest – 30 seconds

Basic burpees – 30 seconds

From standing, bend over and bring each hand to the floor. Step back to the plank position. In this position, your hands and feet are on the floor with hips neutral so that your back forms a straight line. Step in with both feet and return to the standing position. If you become light-headed, slow down and remember to breathe. This keeps the heart rate up and challenges both the upper and lower extremities.

Rest – 30 seconds

Incline pushups – 30 seconds

Place your hands on an inclined surface 1 to 3 feet off the floor. The higher the incline, the easier the pushup. Using a stable chair, bench, or stairs is optimal. Feet remain on the ground. Hips should be neutral so that you form a straight line from the shoulders to the feet. Bend your arms to lower your chest. Your arms should bend to about 90 degrees before pressing to bring your body back to the starting position.